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Arugula |
Arugula
is an aromatic salad green. It is also known
as rocket, roquette, rugula and rucola, and is popular
in Italian cuisine. It's low in calories and is
high in vitamins A and C. A 1/2 cup serving is two
calories.
In Roman times Arugula was grown for both it's leaves
and the seed. The seed was used for flavoring
oils. Further, Rocket or Arugula seed has been
used as an ingredient in aphrodisiac concoctions dating
back to the first century, AD. (Cambridge World History
of Food).
A Hint from MaryLouise via the web! If the peppery taste
gets overwhelming dry Arugula leaves in food dryer (or
oven) and store. 1/4 cup or so tossed in winter soup,
summer soups, or stews adds a great unsuspected zest.
How
to Store
Rinse the leaves in cool water and dry on paper
toweling. Wrap leaves tightly in plastic or a zip lock
bag.
Arugula Pesto
1 bunch arugula, stems removed (about 4 ounces)
2 3/4 teaspoons of coarse or Kosher salt
1/3 cup extra virgin olive oil
Freshly ground pepper to taste
Fill a large bowl with ice and add water, set
aside. Fill a medium sized saucepan
with water and the 2 1/2 teaspoons of salt, and bring it
to a boil. Add the arugula and as soon as the water
returns to a boil, remove the arugula with a slotted
spoon and place it immediately into the ice water to
stop the cooking process.
Transfer the arugula to several layers of paper toweling
or clean kitchen towels and allow to drain. Roll up the
towels and squeeze as much moisture as possible from the
arugula.
Place the arugula in a blender jar and add the oil, 1/4
teaspoon of salt and the pepper and puree until the
mixture looks like thick pesto. There will be a
small amount of oil on the surface. Use
immediately or transfer the mixture to a jar with a
tight fitting lid if you are going to store
it. This will keep for at least 5 days,
refrigerated. Before using, stir the pesto to
incorporate the oil accumulated at the top.
Serve the pesto over some freshly cooked pasta or boiled
potatoes.
Arugula
Salad with Toasted Walnuts
1 1/2 Tbsp. sherry vinegar
1 clove garlic, minced
1 tsp. Dijon mustard
6 Tbsp. olive oil
Salt and pepper to taste
1/2 cup walnuts
8 cups arugula
1/2 cup grated Romano cheese
Preheat oven to 350 degrees F. In a jar with a screw-top
lid, combine vinegar, garlic and mustard. Shake well.
Add oil and shake vigorously. Season with salt and
pepper. Set aside. Place walnuts on a baking sheet and
toast for 5 minutes, or until fragrant. Watch carefully.
Let cool. In a salad bowl, combine arugula, cheese and
nuts. Pour dressing over top and toss well. Serves 4.
Goat Cheese
and Arugula over Penne
5 1/2 ounces goat cheese
2 cups coarsely chopped arugula, stems included
1 cup quartered cherry tomatoes
1/4 cup olive oil
2 teaspoons minced garlic
1/2 teaspoon ground black pepper
1/2 teaspoon salt
8 ounces penne pasta
Cook pasta in a large pot of boiling salted water until
al dente. Crumble goat cheese into a large serving bowl.
Add arugula, cherry tomatoes, olive oil, garlic, and
salt and pepper. Drain pasta, and toss with goat cheese
mixture.
Goat Cheese and
Arugula Mashed Potatoes
3 pounds (about 5
large) russet potatoes, peeled, quartered
1/4 cup (1/2 stick) butter
1 1/4 cups whole milk
5 ounces soft fresh goat cheese (such as Montrachet),
crumbled
1 cup (packed) chopped arugula leaves (about 2 large
bunches)
Cook potatoes in large pot of boiling salted water until
tender, about 30 minutes. Drain. Return potatoes to pot.
Stir over low heat until excess moisture evaporates. Add
butter; mash potatoes until smooth. Bring milk to simmer
in saucepan. Remove from heat. Add goat cheese; whisk
until melted. Add milk mixture to potatoes; whisk until
smooth. Stir in arugula. Season with salt and pepper.
Serves 6.
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Basil
Green Beans
Bok Choy or Bok Choi
Broccoli
Brussels Sprouts
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Basil
is believed to have originated in India. Basil is
most commonly known from it's role in tomato
sauces , pesto and salad dressings.
Cooking
Tips:
* Remove
basil leaves from stem before using. Wash these
gently to remove any garden grit.
* Chop basil with stems into soups and stews.
* Toss fresh whole basil leaves into green salads
and chopped into pasta or rice salads.
* Top slices of tomato with chopped fresh basil
leaves, olive oil, and a little salt and pepper.
Storage
Tips:
* Fresh
basil deteriorates quickly. Use as soon as
possible.
*For short term storage, wrap in a lightly damp
towel and refrigerate. Do not wash prior to
refrigeration.
* Fresh freeze leaves in a plastic zip-lock bag.
Remove air, seal, and freeze. Do not thaw before
use.
* Pesto freezes very well in an air-tight
container. Some people freezer pesto in ice cube
trays. Then pop them out bag them in a zip-lock
bag then freeze. Then they take out only as many
cubes as they need.
* Basil can be easily dried.
Recipes:
Pesto-Fields
of Greens and Herbal Pantry
3/4 cup extra virgin olive oil
1 garlic clove
1 T pine nuts or walnut pieces
1/4 t salt
1/3 cup freshly grated parmesan cheese
4 cups fresh basil leaves
Place all ingredients except basil in blender or
food processor. Blend until smooth, then add
basil, a handful at a time, blending until all the
basil is incorporated and pesto is somewhat
smooth. Makes about 1 cup.
Suggestions for use: Mix with hot or cold
pasta, rice, or other grains. Use as a sauce for
fish, chicken, or pork. Top a baked potato or fill
an omelet. Spread on bread.
Variations: Substitute cilantro for basil &
add a little lemon or lime juice
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Green
Beans with Tomatoes and Basil- D Klein,
Vegetarian Gourmet
1 1/2 # beans, cooked
salt and pepper to taste
1 garlic clove, diced
1 Tbsp chopped fresh basil
1 small onion, thinly sliced
1 Tbsp chopped fresh parsley
1 Tbsp olive oil
2 tomatoes, peeled, seeded, and coarsely chopped
Cut beans into 1" lengths; set aside. Sauté
garlic and onions in oil in skillet until soft.
Add tomatoes, salt and pepper and cook 2 minutes.
Stir in basil and green beans. Cover,
reduce heat to low and simmer 3 minutes. Remove
from heat, stir in parsley, and serve immediately.
Makes 4-6 servings.
Greek Green Beans
-WW Magazine July
1998
1 1/4 cups one-third-less salt chicken broth
2 garlic cloves
1 1/4 pounds fresh green beans, trimmed
1 tsp cornstarch
1 TBS water
1 TBS chopped fresh oregano
1 1/2 TBS fresh lemon juice
2 tsp olive oil
1/2 tsp Dijon mustard
1/4 tsp salt
1/8 tsp pepper
1/4 cup (1 oz) crumbled feta cheese
English lavender flowers (optional)
Combine chicken broth
and garlic cloves in a large nonstick skillet; bring
to a boil. Add green beans; cover, reduce heat, and
simmer 15 minutes or until beans are crisp tender.
Drain beans in a colander, reserving 1/4 cup broth
mixture and 1 garlic clove; discard remaining broth
and garlic clove. Return reserved liquid to skillet;
mash garlic clove with a fork. Combine cornstarch
and 1 TBS water; stir until blended. Add cornstarch
mixture, oregano, and next 5 ingredients to skillet;
cook over medium heat 3 minutes or until mixture is
slightly thick, stirring constantly. Return green
beans to skillet, and cook until thoroughly heated,
stirring constantly. Spoon beans into a serving
bowl, and sprinkle with crumbled feta cheese.
Garnish with English lavender flowers, if desired.
Servings: 4
(1cup) servings
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Bok Choy or Bok Choi
Brassica rapa var.
chinensis As
with many other Asian vegetables, bok choi is still
a specialty crop
in this country but it is gaining popularity in the
East-meets-West cooking style Bok
Choi is a great nutritional gift and often touted as
the garden vegetable highest in calcium. It
is an excellent source of vitamins A, B, C and some
minerals.
Cooking Tips
*For stir-fry, separate leaf from the thick
white stem and chop both into 2 inch wide diagonal
chunks. The stem pieces should be added to the
stir fry several minutes before leaves as they need
a longer cooking
time.
*Bok Choi, like other leafy greens, can be simply stemmed,
toss with a favorite marinade.
*Try an Asian flavor by tossing bok choi with a
light coating of toasted sesame oil, soy sauce
and rice vinegar.
Storage Tips
*Wrap bok choi in a damp towel, or put in a
plastic bag and place in the hydrator drawer of
the refrigerator.
*Store for up one week. Leaves will lose integrity
and wilt allowed to dry out.
Recipes
Broccoli and Bok Choi Stir-Fry ~A.Doncsecz,
Vegetarian Gourmet, Spring '93
1 tbsp peanut oil
1 two-inch piece of ginger, grated
1 red bell pepper, julienne (matchsticks)
pinch of salt & pepper
1 green bell pepper, julienne
1 lb bok choi, shredded
1 bunch of green onions, chopped
2 TBS sherry
1 cup broccoli florets
1 tbsp soy sauce.
Heat oil in wok or deep skillet. Stir-fry peppers,
green onions, broccoli, ginger salt and pepper
until broccoli softens,
3-4 minutes. Add bok choi and sherry; cook 2
minutes. Sprinkle with soy sauce. Serve immediately,
Makes two servings.
Bok Choi and Ham
Gratin ~Fresh Ways with Vegetables
2 lbs bok choi, washed & cut into 3-inch lengths
2 tsp flour
1 1/2 tbsp vegetable oil, divided
1 1/2 cups milk
1 small onion, thinly sliced
1/2 grated Swiss Cheese
1 minced shallot or green onion
1/8 tsp grated nutmeg
1/4 tsp salt
2 oz lean ham, julienne sliced
1/8 tsp pepper
1 tbsp minced chives
Grate or finely chop bok choi. Heat 1 tsp oil over
medium-high heat in large, heavy skillet.
Add onion and shallot; cook, stirring frequently,
until translucent, 3-5 minutes. Add bok choi salt
and pepper; cook until bok choi stems are slightly
limp, 4-5 minutes. Remove skillet from heat, drain
off excess liquid; set aside.
Heat broiler. Whisk flour and remaining 1/2
tbsp of oil in small bowl
to form a paste. Heat milk in small sauce pan over
medium heat until surface barely trembles. Whisk
flour paste into milk until smooth. Whisk in cheese
and nutmeg, then stir in 3/4 of the ham. Fold
cheese sauce into bok choi mixture; pour into
shallow baking dish.
Scatter remaining ham over surface.
Broil until browned, 2-3 minutes. Sprinkle with
chives; serve immediately. Makes
eight servings.
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Broccoli~ Brassica
oleracea
Broccoli has evolved
from wild cabbage varieties growing along the coasts
of Europe and was first
cultivated by the ancient Romans. Broccoli
is loaded with vitamin A, C, calcium, potassium, and
iron. It is also
considered an 'anti-cancer' vegetable due to the
sulforaphanes it contains.
Cooking
Tips
* Soak head upside down in cold salted water to
remove any hidden field pests
*Remove lowest part of stem if woody or tough
*Fresh broccoli can be eaten raw, chopped into
salads or with a dip
*Chop and separate florets, steam lightly for 5-7
minutes and use as a dipping vegetable (chilled)
or toss into a pasta salad. Light steaming increases
digestibility, heightens color and
retains most of the nutrients.
*Top steamed broccoli with butter, a squeeze of
lemon juice and a sprinkle of your favorite grated
cheese.
Storage Tips
*Broccoli is best used within a couple of days.
Store in a plastic bag in the hydrator drawer of the
refrigerator
*For long term
storage, broccoli freezes well. Cut into florets and
slice stems. Blanch for 3-4 minutes, rinse in cold
water to stop cooking process, drain and place in an
airtight container like
zip-lock freezer bags.
Recipes
Pasta with Broccoli Florets ~ Lorene Ludy,
member of Zepher Community Farm
florets cut from 1 head broccoli
1 clove garlic, minced
1/2 lb pasta
1/2 lb mushrooms (whole or sliced)
2 tbsp olive oil
1/4 cup grated parmesan
2 tbsp butter
Cook broccoli florets in boiling water 2-3 minutes.
Remove with slotted spoon. Cook pasta in same water
or use fresh water. Meanwhile, heat olive oil and
butter in skillet. Sauté garlic and mushrooms 3-4
minutes. Stir in broccoli. Drain pasta. Toss with
broccoli mixture and cheese. Makes
2-4 servings
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Brussels Sprouts-
Brassica oleracea var.
gemnifera
Brussels sprouts have a mildly pungent,
mustard-like aroma and flavor. Fresh
or well prepared, they are pleasantly delightful.
Nutritionally speaking,
Brussels sprouts contain high amounts of vegetable
protein and
carbohydrates, and are thought to be a digestive
stimulant.
Cooking
Tips
*Boil or steam sprouts approximately 5-10
minutes. Be careful not to overcook! They
are best when tender
but not mushy
*Toss sprouts in olive oil, lemon juice and a dash
of salt and pepper, or top with butter
*Marinate cooked sprouts overnight in your favorate
dressing for use in salads
*Toss into hearty soups and stews.
*Try a puree of Brussels sprouts soup with snippets
of fresh herbs and sautéed onion,
leave a few sprouts whole to float in soup.
Storage Tips
*Refrigerate unwashed sprouts in a plastic bag,
*Best if used fresh, but sprouts should retain
integrity for up to one week, They
will last longer but may sacrifice some nutrients
and color, and will increase in odor
*For long term storage, Brussels sprouts may be
frozen.
Recipes
Brussels Sprouts with
Bacon ~ Victory Garden Cookbook
1 lb Brussels sprouts
2-3 tbsp butter (optional
1/4 cup chopped bacon
salt and pepper to taste
1/2 cup finely chopped onions
Trim and wash sprouts; steam or blanch until just
tender. Cook bacon until crisp; drain on paper towel
discard all but 2 tbsp of bacon fat. Cook onions in
remaining fat until wilted and slightly brown.
Add sprouts and reheat,
adding 2-3 tbsp butter if desired. Add bacon bits
and salt and pepper to taste.
Makes 4 servings
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Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chard
Chinese Cabbage
Cilantro
Corn
Cucumber
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Cabbage-Brassica oleracea var. capitata
Cabbage is one of the most globally cultivated
plants in the brassica family, and is eaten in
almost every country in the world.
Cooking Tips
*Cut cabbage head into quarters, then
diagonally across the wedge. Cut into thin 1/2
inch slices for tossing raw into salads, or cut
into thicker slices for steaming or boiling
*Eat cabbage raw or lightly cooked. Overcooked
cabbage may produce a strong odor and flavor
*Stem wedges of chopped cabbage for 5-7 minutes.
Top with butter and cheese
*Purple cabbage is very decorative and tasty
chopped or sliced into green salads, pasta salads,
fried rice, etc
* Cabbage sautés and stir-fried very well with
other vegetables.
*Boil cabbage for 5 minutes with a chopped onion
and add to mashed potatoes.
*Cabbage is well known for coleslaw. Chop into
bite size pieces then toss with shredded raw
carrots, and green onion
*Add mayo/yogurt dill dressing or vinaigrette and
other diced or grated vegetables
Storage Tips
*Refrigerate cabbage in a hydrator drawer. A
plastic bag will help retain moisture but it is
not necessary. Do not remove outer leaves before
storage.
*Properly stored, cabbage can last 3 wks to 2
months in the refrigerator, It can last longer in
optimum root cellar conditions
Recipes
Hungarian Cabbage Rolls ~ Friendly Foods
8 large cabbage leaves, with no holes
1 tbsp minced garlic
pinch salt
3/4 tsp ground thyme
1 cup bulgar
1 tbsp dried basil
1 cup sunflower seeds or walnut pieces
2 tsp paprika
1 tbsp unrefined corn oil
2 tbsp white miso, dissolved in 2 tbsp water
1 cup diced onions
3 tbsp tamari
1 cup peeled & diced carrots
Blanch cabbage leaves in boiling water 3-5
minutes, until soft but not cooked completely.
Set aside. Bring to a boil 2 cups water with pinch
of salt. Stir in bulgar, cover, and simmer
4-5 minutes. Remove from heat and let stand 15
minutes. Roast sunflower seeds or walnut
pieces at 350 degrees about 10 minutes, until
lightly browned.
Heat corn oil in saucepan; add onions,
carrots, garlic and spices; saute 5 minutes,
stirring constantly. Add miso and tamari. Stir in
roasted seeds or nuts and bulgar. Roll each
cabbage leaf as follows: Place 1/2 cup filling at
the top of the leaf and make one roll down the
leaf while pressing firmly; fold the sides into
the center and continue rolling the leaf downward
at least one more time. Oil an 8-inch square
baking dish and place cabbage rolls in dish, seam
down. Pour 1 cup water over rolls; cover dish with
foil. Bake 350 degress 30 minutes. Serve hot with
a sauce of your choice, Makes 8 servings.
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Carrots- Daucus carota
Cooking Tips
*Scrub carrots with a vegetable brush under
running water to remove dirt. Do not
peel unless removing damaged areas. Carotene and
trace minerals are close to
the carrots skin surface.
*Eat carrots raw to receive the most nutrients;
whole, cut into sticks or grated into many types
of salads.
*Light steaming will also retain most of the
nutrients, about 5-10 minutes. Be careful
not to overcook
*Fresh carrot greens can be chopped into a green
salad or stir fry
*Greens can be dried and used like parsley
*Dice, slice, or cut into chunks and toss carrots
into soups, stews, casseroles, and stir-fries
*Blend into homemade tomato sauce to cadd
sweetness
*Try a simple puree of carrot soup with onions or
leeks, freshly grated ginger and a dash of salt or
soy sauce
Storage Tips
*Remove greens and refrigerate carrots in
plastic bag. Undamaged carrots will last 2-4 weeks
when refrigerated properly
*For long term storage, pack carrots in a barrel
with moist sand and keep in a cool location
*For long term storage, carrots can be frozen.
Recipes
Carrot Bread ~ Farmers Market Cookbook
1 cup sugar
1 tsp baking powder
2/3 cup vegetable oil
1 tsp cinnamon
2 eggs
1/4 tsp salt
1 1/2 cups flour
1 cup grated carrots
1 tsp baking soda
1 cup chopped walnuts or pecans
Heat oven to 375 degrees.
Grease and flour a loaf pan. Combine sugar,
oil and eggs; blend thoroughly. Sift flour, soda,
baking powder, cinniamon and salt; stir into
creamed mixture. Stir in carrots and nuts. Spread
batter evenly in loaf pan. Bake 55 minutes. Cool
in pan on wire rack Makes 1 9-by-5 inch loaf.
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Cauliflower- Brassica oleracea var. botrytis
Cooking Tips
*Soak head upside down in cold salted water to
remove any hidden field pests
*Remove tough outer leaves, rince the cauliflower
head, trim off any blemishes, and core the head
for even cooking. The head may be left intact or
cut into florets
*Steam 15-20 minutes for a whole head and 5-10
minutes for florets.
Cook until
tender, but not thoroughly soft
*Raw florets are popular with a favorite dip
*Sauté or stir-fry cauliflower with other
colorful vegetables for a decorative touch
*Try cooked florets in your favorite pasta sauce,
or pour sauce over entire cooked head,
*Use cauliflower puree for a creamy soup base or
soup thickener.
Storage Tips
*Cauliflower does not keep well. Stored
cauliflower may take on a strong odor and flavor
*Refrigerate fresh cauliflower in a plastic bag.
It should remain fresh for one week and still
be usable for up to two weeks.
*For long term storage cauliflower can be frozen.
Recipes
Chunk Cauliflower Soup ~ Broccoli &
Company
1 tbsp canola oil
1 small bay leaf
1/4 cup minced onions
2 tbsp butter
1 medium carrot, finely grated
1/3 cup flour
1/2 cup minced celery
2 1/4 cups milk
2-3 cups small cauliflower florets
salt and pepper
2 tbsp minced parsley, divided
1/4 cup sour cream
4 cups chicken broth
1/4 cup plain yogurt
1/4 tsp herb seasoning
Heat oil in a large sauce pan, add onions, and sauté
until limp. Add carrots and celery; saute 5
minutes. Turn heat to low, add cauliflower and 1
tbsp fo the parsley. Cover and cook 15 minutes,
stirring occasionally. Stir in broth, herb seasing,
and bay leaf. Cover and continue to cook over low
heat. Melt butter in medium saucepan, stir in
flour and cook until bubbly. Slowly add milk,
stirring constantly to prevent lumps cook until
thick and smooth.
Stir into cauliflower mixture. Season to
taste with salt and pepper; simmer 15-20 minutes,
stirring frequently. Remove bay leaf. Fold in sour
cream and yogurt and reheat to just under a boil.
Sprinkle with the remaining tbsp parsley. Makes
6-8 servings.
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Celeriac- Apium
graveoleus rapaceum
Celeriac is grown for its bulbous root crown,
though its leaves and stalks are
similar to and can be used like celery.
It is an excellent storage crop.It has a
crisp texture raw or cooked with intense celery
flavor which makes it useful as a vegetable and
seasoning.
Cooking Tips
*Slice off stalks at the root crown. Soak the
roots in warm water to loosen dirt in the
crevices, then scrub thoroughly with a stiff
vegetable brush.
Peel with a sharp knife only if exterior is too
tough.
*Peeled celeriac will darken when exposed to
air. To retard darkening toss with
lemon juice or keep in water.
Lemon juice can also be added to the
cooking water.
*Parboil peeled celeriac whole for 20-30 minutes,
half inch to quarter inch slices for 5-8 minutes.
*Bake celeriac in its skin at 350 degrees for one
hour, peel and prepare as needed
*For extra-celery flavor, use instead of common
celery in soups, casseroles, stir-fry etc use
stalks and leaves for seasoning.
*Raw celeriac is excellent. Try celeriac sticks
tossed in your favorite creamy dressing,or use it
for dipping.
Grate it raw into a tossed green salad or a
vegetable root salad
*Try in a hardy winter soup or stew or puree for a
flavorful creamy soup base.
*Boil and mash with potatoes
Storage Tips
*Do not wash before storing. Place in the
hydrator drawer or in a plastic bag in the fridge
for up to one month
*Celeriac may be stored for 6-8 months under
proper root cellar conditions.
*Celeriac may be dried and made into an excellent
seasoning.
Recipes
Celeriac au Gratin ~ Harmony Valley Farm
2 large peeled celeriac
2 tbsp butter
1 tbsp flour
1 c chicken or vegetable stock
salt & pepper to taste
1 c grated Swiss or cheddar cheese
Peel and slice celeriac into 1/8 inch pieces.
Simmer in water over medium heat until just
tender, 15-20 minutes Drain. In medium
saucepan, melt butter, add flour and cook until
golden. Remove from heat and slowly whisk in stock
Return to heat and stir until boiling. Cook until
thick. Season with salt and pepper to taste.
Heat oven to 375 degrees place drained
celeriac in a shallow 8 inch baking dish; pour
sauce over celeriac. Sprinkle on the cheese and
bake until golden brown, about 15 minutes. Makes
4-6 servings
Celeriac and
Apple Salad ~ Victory Garden Cookbook
1 lb whole celeriac
1 c chopped celery
1/2 c orange juice
1/2 c chopped walnuts
3 firm tart apples
salt and fresh ground pepper to taste
1/2 c mayonnaise
Peel and cut celeriac into matchstick pieces. Toss
with orange juice until coated. Peel, core, and
chop apples mist with celeriac. Marinate 10
minutes, turning often, then strain reserving
juices. Place mayonnaise in large bowl and little
by little add orange juice marinade until thinned
to the point where it thickly coats the spoon.
Beat until smooth and combine with the drained
celeriac, apples celery and nuts. Marinate 2
hours, season with salt and pepper. Makes 5
cups.
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Celery-Apium
graveoleus
Food historians tell us that celery was first
developed and cultivated for the king of Persia
around 2000 B.C.
Revered in ancient times as rare and highly
medicinal, celery now piles
high in the supermarket and is a refrigerator
staple.
Cooking
Tips
*Celery is standard addition to salads,
casseroles, soups, stews, and stir-fries
*Dice raw celery into tuna, chick, egg, potatoe,
and pasta salads
*Try a lightly sautéed side dish with celery and
vegetables of varying colors
*Kids love 'celery boats' filled with peanut
butter or a soft cheese
*Enjoy raw celery sticks with your favorite dip
*Try a quick salad: half inch celery pieces tossed
with feta cheese, black olives, tuna chunks
and a lemon vinaigrette with fresh mint or basil
Storage Tips
*Refrigerate as soon as possible or celery
will go limp. Wrap in a damp towel or place in a
plastic bag and store
in the hydrator drawer. It should keep for up to
two weeks, retain maximum crispness
by storing stems upright iun a container with an
inch of water.
*For long term storage, celery can be frozen.
Slice into rounds
then spread out on a cookie sheet and
place in to the freezer. When all the chunks are
frozen pack them into an airtight container and
return to freezer.
*Celery leaves can be dried to use as a seasoning.
Recipes
Stir-Fried Celery and Carrot Strips ~ Fast and
Healthy Ways to Cook Vegetables
2-3 tbsps salad oil
1/4 cup chopped onion
5-6 cups thinly sliced celery
1 tbsp soy sauce or 1/2 tsp salt
2-3 carrots cut into matchstick strips
1/4 cup toasted sliced almonds
Heat oil in a large skillet. Add the celery,
carrots, and onions. Saute until almost tender,
about 6 minutes Stir in soy sauce or salt and
almonds. Cook and stir until celery is
tender-crisp, about 2 minutes longer.
Makes 4-6 servings
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Chard-
Beta vulgaris
If you don't know chard, you are in for a
treat! It is a favorite of almost every dark leafy
greens lover. Indigenous
to the Mediterranean, chard is often referred to
as Swiss chard due to its description by a Swiss
botanist in the 16th century.
Chard contains no oxalic acid, an element
present in spinach that binds
to and renders minerals unavailable during
digestion.
Cooking
Tips
*Wash leaves by swishing in a water bath. Soil
and particles will float away.
*If leaves are large and mature, remove stems to
cook separately. Young tender leaves can be cooked
whole.
*Chop leaves and stems diagonally across the leaf.
Cut stems into 1 inch chunks and leaves into
ribbon like strips.
Steam stem pieces 8-10 minutes and leaves 4-6
minutes.
*Raw baby chard leaves are wonderful in green
salads. Many salad mixes include them
*Sauté the leaves in garlic butter or with onion
*Toss steamed chard leaves with olive oil, lemon
juice, and salt and pepper. For an Asian flavor
toss with soy sauce
*Include chard in stir fries with different
colored and textured vegetables, serve over rice
or noodles.
*Use chard in any recipe calling for spinach, like
quiches, lasanga, omelets.
Storage Tips
*Wrap chard in a damp towel or place in a
plastic bag and keep in hydrator drawer.
*Chard is best used fresh, but will keep for 2-4
days if kept moist and refrigerated.
*Chard freezes well for longer term storage.
Recipes
Swiss Chard Pie ~ Susanna Trucke, Dog Hollow
Farm
1 onion, chopped
6 eggs
1 garlic clove, minced
1 cup shredded cheese
2 tbsp oil
1 tsp salt
1 bunch Swiss chard
2 pie crusts
Heat oven to 400 degrees. Brown onion and garlic
in oil. Trim and chop chard, add to pan and cook
down until wilted. Beat
eggs in a bowl, mix in cheese, salt, and chard
mixture. Pour into pie shells and bake 30-40
minutes or until knife
inserted into the center comes out clean.
Makes 2 pies.
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Chinese
Cabbage- Brassica rapa var. pekinensis
This vegetable has been cultivated throughout
Asia since 500 A.D., but was not introduced
in this country until
the late 19th century and is still considered a
specialty crop.
Cooking
Tips
*Chop raw into green salads
*Substitute for cabbage in traditional coleslaw
*For an Asian-style salad, toss chopped cabbage
with grated carrot, chopped green onion, toasted
sesame oil, rice
vinegar and soy sauce
*Chinese cabbage cooks quickly. Steam for 3-5
minutes, or until leaves are wilted down but
remain slightly crisp. All
cabbages are at risk for overcooking.
*Substitute for cabbage in any recipe, but reduce
cooking time by two minutes.
*Chinese cabbage is a classic and popular stir-fry
vegetable and also a main ingredient in egg rolls
*You can stir-fry it alone with a little onion,
toasted sesame oil and soy sauce, or add it
chopped toward the end of your mixed
vegetable stir-fry.
*Chinese cabbage is excellent in soups, fried
rice, mashed with potatoes, etc. Be creative and
experiment with both traditional
and non-traditional uses for this versatile
vegetable.
Storage Tips
*Do not remove all of the outer tought leaves
before storage.
They will help retain moisture, keeping the
inside fresh and crisp
*Keep Chinese cabbage in the hydrator drawer of
the fridge for up to two weeks.
Recipes
Chinese Cabbage Salad ~ Dog Hollow Farm
5 cups chopped Chinese cabbage
2 tbs rice vinegar
3/4 cup sliced or shredded radish
4 tbs sesame oil
1 1/2 cups chow mein noodles
3 tbs soy sauce
1 cup crushed peanuts
1 tbsp honey
1/4 cup sesame seeds
1/2 to 1 tsp dry mustard
Combine cabbage, radishes, chow mein noodles,
peanuts and sesame seeds in large bowl. Mix
remaining ingredients and
toss with the cabbage little at a time. Mix in
just enough dressing to suit your taste.
Makes 6-8 servings.
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Cilantro-Coriandrum
satirum
Cilantro is one of the ancient and old-world
herbs, which seems to have a native range from
southern Europe through the Near East, all the way
to India Cilantro
is well known for its role in salsa, though it is
also used in a variety of ethnic cooking,
including Chinese, Vietnamese, Mexican, Thai and
Indian
Cooking Tips:
* Add fresh leaves to soups, stews and
stir-fries for an aromatic touch. Add
cilantro toward the end of cooking time to retain
fresh flavor and color.
* Toss fresh leaves into a green salad.
* Chop into pasta and potato salads.
* Don't forget to use in your Thai, Indian,
Mexican, and Chinese dishes.
Storage Tips:
* For short term storage, wrap cilantro in a
damp towel or stand upright in a container
with an inch of water and refrigerate. Do not wash
prior to refrigeration.
* Freeze fresh leaves in a plastic zip-lock bag.
Remove air, seal and freeze. Do
not thaw before use.
* Cilantro is one of the few herbs that does not
retain its flavor when dehydrated.
Recipes
Cilantro Pesto ~ Madison Herb Society Cookbook
1 1/2 Cups Fresh cilantro (or
half cilantro, half parsley)
1/4 - 1/2 cup olive oil
1 teaspoon Grated lemon or lime zest
salt & pepper to taste
1-2 garlic cloves
1/4 pine nuts or walnuts
1/4 - 1/2 cup Parmesan cheese
Place all ingredients except nuts in food
processor. Process until as smooth as possible. Add nuts and
process until they are finely chopped. Makes about
1 cup.
Cilantro Lime
Vinaigrette ~ Madison Herb Society Cookbook,
K. Milanich
2/3 cup Lime juice
2/3 cup packed cilantro leaves
3 Tablespoons minced garlic
2-4 dashes Tabasco sauce
1/4 cup cider vinegar
1 tablespoon cumin
pinch salt
1/4 cup canola oil
Place all ingredients except the oil in a blender.
Turn on blender and slowly add oil. Add
oil very slowly in the "hole" in the
middle. Use
a little water of you lose the hole, but
just enough to keep the little hole so the oil
will be well blended. Makes
about 1 1/4 cups.
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Corn- Zea
mays
Often referred to as maize, corn is an ancient
staple food of the Americas, having gathered
history and significance for many thousands of
years. Flavor and nutrition of the many
diversified maize varieties has been
sacrificed in the search for sweetness. Even so, a
fresh, well-prepared ear of sweet corn still
offers a significant
amount of vitamins, minerals and protein.
Cooking
Tips
*Cook and eat sweet corn as soon as possible
after harvest. The sugars quickly turn to starches
once the ear is
picked. Keep corn refrigerated or on ice to slow
this process.
*It is not uncommon to find a worm or two enjoying
your sweet corn. No need to discard the whole cob,
simply cut out
the damaged part.
*Corn on the cob is the most popular and flavorful
way to enjoy fresh sweet corn. Steam corn in 1-2
inches of water for
6-10 minutes, or drop into boiling water for 4-7
minutes. Inner leaves may be left on if desired.
*For a real treat, try eating a freshly picked ear
of sweet corn raw.
*Roast unhusked ears in the oven, an outdoor grill
or over a campfire for about 20 minutes.
*Older, less sweet corn or a mealy sweet corn can
be added to chowders, stews, soups, baked dishes,
stir-fries, omelets,
cornbread, pancake batter, quiches etc.
*Try a colorful vegetable salad: mix corn kernals,
diced red or green bell pepper, and sweet onion
rings with lemon juice,
oil and your choice of herbs or a favorite
vinaigrette. Marinate one hour.
Storage Tips
*Refrigerate sweet corn immediately with husks
on, and use as soon as possible to retain sweetness
and flavor
*Corn freezes well.
Recipes
Thai Corn Black Bean Salad ~ The Totally Corn
Cookbook
2 cups cooked corn kernels
2 garlic cloves, minced
1 can (16 oz) black beans, rinsed and drained
1 tsp minced gingerroot
1/2 cup diced celery or celeriac
3 tbs sesame oil
1/2 cup diced red onion
2 tbs rice vinegar
1/2 cup diced red bell pepper
1 tbsp lime juice
1/4 cup chopped fresh cilantro
salt to taste
2 jalapeno chili peppers, seeded and minced
Combine corn, beans, celery, onion, bell pepper,
cilantro, chilies, garlic, and gingerroot in large
bowl. Whisk sesame oil with vinegar and lime juice
in a small bowl. Toss with corn mixture. Season
with salt to taste. Chill Makes 4-6 servings
Back to recipe index
Cucumber- Cucumis
sativae
The cucumber is an effective skin conditioner,
try rubbing an end slice or an inside peel
on your face and experience its refreshing
benefits. Cucumbers are 95% water and contain
small amounts of vitamin A, C and a few minerals.
Cooking Tips
*No need to peel a cucumber unless it's waxed
or not organic. Wash to remove any garden grit
*Dice or slice into green salads or chilled
vinaigrette-style salads.
*For a sliced decorative effect, peel alternating
stripes down the length or score with fork tines
*Use sliced cucumbers in your sandwich or on top
of your snack cracker for extra crunch
*Kids enjoy munching on cucumbers any way you
slice it or whole
*Make refrigerator pickles
*Try creamy cucumber salad: toss cucumber rounds
with plain yogurt, a little mayonnaise, fresh or
dried dill weed or
seed, and a little salt and pepper. Add pureed or
grated cucumber to a chilled vegetable soup stock
Storage Tips
*Cucumbers are most stable at 45-50 degrees,
however refrigeration in necessary to retain
moisture.
*Store cucumbers in the hydrator drawer of the
refrigerator, they will keep up to one week.
*A cucumber refrigerated after being cut or peeled
will deteriorate quickly. Use leftovers up as soon
as possible
Recipes
Refrigerator Pickles ~ Dog Hollow Farm
Cucumbers
Salt
Vinegar
Dill seed and garlic clove (optional)
Slice cucumbers; place in bowl. Cover with weak
dilution of water, vinegar, and salt (dill seed
and garlic optional) Cover
bowl and refrigerate. They are ready to compliment
your next meal. These are not meant to be very
tart or salty, but
just enough to keep them crispy and give them a
refreshing tang. Change brine every week or so.
Cucumber Almond
Couscous Salad ~ Friendly Foods
1 1/2 tbs salt, divided
1/2 cup thinly sliced green onions
3/4 cup plus 2 tbsp couscous
3 tbs olive oil
1 cup slivered almonds
3 tbs lemon juice
1 tbsp canola oil
2 tsp dried oregano
3 cups cucumbers, peeled, seeded and diced
1/2 tsp pepper
Bring 2 cups water to simmer in small sauce pan.
Add 1/2 tsp of the salt and the couscous. Cover
and simmer 4-5
minutes. Remove from heat and set aside to cool. Sauté
almonds in canola oil until lightly browned,
stirring constantly
to prevent burning. Immediately transfer almonds
to a small dish to cool. In a large bowl, combine
cucumbers, green
onions, olive oil, lemon juice, oregano, pepper
and remaining tsp of salt. Add couscous and
almonds. Chill and
serve. Makes 6
servings.
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Dill |
Dill-
Anetham graveoleus
Dill is a wonderful herb, fresh, dried, or as seed
with a unique yet mild flavor. It
is probably best known for its role in the popular
flavor of the 'dill pickle'
Cooking tips:
*For the most part dill is used alone to
capture its unique flavor. It is rarely blended with other herbs
such as basil and oregano.
*Chop fresh dill (or dried) into a variety of chilled summer
salads, such as pasta, potato, tuna
and cucumber.
*Mix chopped dill into a soft, spreadable cheese.
*Knead some dill, weed or seed into a batch of
homemade bread.
*Sprinkle chopped dill on cooked potatoes, other
vegetables or fish.
Storage tips:
*Fresh dill is best used as soon as possible
*For short term storage wrap dill in a damp towel
or place upright in a container with
an inch of water and refrigerate.
*For long term storage, dill can be dried.
Recipes:
Dill Garlic Butter ~Madison Area Community
Supported Agriculture Coalition
Melt butter over a low flame. Saute garlic, being
careful not to burn, add finely chopped dill,
fresh or dried, and continue to sauté for another
couple minutes. Pour
over potatoes or other cooked vegetables. With a
splash of lemon it makes an excellent
sauce for broiled or baked fish.
Dilly Mayonnaise ~ Moosewood Restaurant
Kitchen Garden
4 egg yolks
1/2 cup hot water
1 tbsp cornstarch
1/2 tsp Dijon mustard
1/4 cup vegetable oil
salt & fresh black pepper to taste
2 tbsp fresh lemon juice or herb vinegar
2-3 tbsp chopped fresh dill
Combine egg yolks and cornstarch in a small
saucepan. Slowly whisk in the oil, followed by the lemon juice and
water. Cook
over low heat, whisking constantly, until mixture
thickens. Remove
from heat and add mustard, salt, pepper and dill. Transfer mayonnaise to a bowl, cover tightly and
refrigerate immediately. It will keep refrigerated
for up to 1 week. Makes
1 cup.
Dill Cheese
Spread ~ Moosewood Restaurant Kitchen Garden
1 1/2 cups grated firm cheese (Cheddar, Monterey
Jack, Swiss, Jarlsberg, Gouda)
2/3 cup cream cheese or cottage cheese
1/4 cup or less chopped fresh dill
2-3 tbsp additional seasonings ( chopped
vegetables, chilies, nuts, garlic, or edible
flowers)
Allow the grated cheese to soften at room
temperature for easier mixing. Use a food
processor or mixer to
whip the cheeses together until smooth and well
blended. Add the remaining ingredients. Makes about 2 1/2
cups.
Back to recipe index
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Edible Flowers
Eggplant
|
Edible
Flowers
Although
edible flowers are appealing, some caution is
warranted. Only certain flowers are safe to
ingest; others can be toxic. Sometimes only
certain parts of the flower are safe, such as the petals of roses,
chrysanthemums, lavender and calendula. The stems,
blossoms and leaves of others
are known safe, such as violets, nasturtiums, and
Johnny-jump ups.
Cooking Tips:
* Edible flowers are rarely cooked, with the
exceptions of lightly sautéed male squash
blossoms
* Try a salad of only flowers, tossed with a light
vinaigrette, or toss a few with salad greens for
color contrast
* Garnish creatively with edible flowers.
Substitute for parsley
* Decorate a birthday cake (or any cake) - no need
to make flowers out of frosting.
* Freeze blossoms in ice cubes for addition into
herbal ice teas or punches
* Mix petals into soft cheeses or butters, or
press on top with a mold.
* Decorate hor d'oeurvres or a dessert plate
Storage Tips:
* Use edible flowers as soon as possible. To
store, wrap lightly in plastic and refrigerate
briefly.
* Flowers can also be floated in water to help
retain moisture, but will still deteriorate
quickly.
If you do not plan on using them to eat, enjoy
them this way for a colorful centerpiece.
Recipes:
Nasturtium Butter ~ The City Gardener's
Cookbook
20 Nasturtium flowers, minced
2 tsp minced Italian parsley
2 Shallots, minced
4 tbsp butter, softened
1 tsp minced fresh Savory
salt and freshly ground black pepper
1 tsp Minced thyme leaves Mix
minced flowers, shallots, savory, thyme, and
parsley in small bowl. Add butter, blending
thoroughly. Add
salt and pepper to taste. You may chill the
flavored butter in a decorative mold. Refrigerate
to set shape but soften slightly before using. Makes 1/2 cup.
Garnishing
Cheeses with Edible Flowers-
Can be prepared 24 hours in advance of serving.
Use flat chunks of cheese, with edible rinds, in a
variety of shapes. (Suggestions- Cheddar, Jack,
Brie or Camembert, in round, wedge, or square
shapes)
Edible flowers or herbs of your choice
Cheese
2 cups dry white wine
1 envelope unflavored gelatin
Lay the flowers and herbs flat on top of the
cheese. Make it beautiful! Then remove
the flowers and herbs, lay them aside, ready to be
placed as you planned.
Combine the wine and gelatin in a medium sized
saucepan Stir over medium heat until gelatin is
completely dissolved and the mixture is clear.
Remove from heat, and put the saucepan in a larger
container filled with ice. Keep stirring as
it thickens, stir slowly so you don't create
bubbles. (If it gets too thick, you can
reheat and repeat.)
Put the cheese in a dish to catch the drippings
from your glaze. Spoon the glaze over the
cheese and spread evenly. After a few
minutes it will become tacky to the touch, then
you can "paste" on your flowers in the
design you planned. Refrigerate from 15
minutes. Then remove from frig and spoon
more glaze over the flowers. (Use as many
layers of glaze as necessary to cover your
decorations, can be three layers for a thick
design... If the glaze thickens up too much, just
reheat and replace in ice.)
Serve with crackers.
Candied
Flowers ~ Edible flowers
Use tiny rose buds, pinks, rose petals,
violets, mimosa, lilacs, cowslips, fruit or herb
flowers and mint leaves.
Must be done on a very dry day. Pick the flowers,
remove all stems, and green, trim the white heels
from rose petals and pinks.
Wash and dry them thoroughly.
Method 1:|
Beat 2 or more egg
whites until frothy. Paint each flower leaf or
petal with egg white with a clean soft paint
brush,
then hold with tweezers and dip into sugar; make
sure they are completely coated.
Place on a baking sheet or tray
and dry in an airing cupboard or warm oven with
door ajar.
Method 2:
Place 1 cup sugar, 1/2 cup water and a pinch of
cream of tartar in a saucepan. Cook over fairly
high heat, stirring with
a wooden spoon, until it forms a syrup and spins a
thread off the spoon.
Dip each flower into the syrup and then
dip or sprinkle with sugar. Dry as above.
When flowers
are dry place between sheets of waxed paper in
boxes or tins. Use as decorations for desserts or fruit salads or
just to crunch on their own.
Back to recipe index
Eggplant-
Solanum melongena
Most commonly the oblong smooth deep-purple
skinned eggplants are cultivated and marketed
Increasing in
popularity is also the longer, thinner oriental
style eggplant. Fortunately eggplant varieties
are interchangeable in recipes.
Cooking
Tips
*Eggplant can be peeled, but it is not
essential. It depends on personal preference and
the intended dish
*Often suggested to remove any acrid flavors and
excess moisture, lightly salt slices of eggplant
and allow to
sit in a colander for 10-15 minutes. Gently
squeeze out any liquid. Eggplant will now soak up
less oil and need less
salt in preparation.
*Eggplant is always cooked, eliminating a toxic
substance called solanine.
*Eggplant is surprisingly versatile, you can bake,
stuff, saute, or steam it.
*Blend cooked eggplant with lemon juice and
seasonings of choice for a dip or spread.
*Grill out slices along with other vegetables,
such as peppers, or skewer and grill along with
other shish-kabob ingredients.
*Dip in a favorite batter and lightly fry in a
vegetable oil.
Storage Tips.
*Eggplant is best eaten fresh. Store
unrefrigerated at a cool room temperature, or in
hydrator drawer for
up to one week.
*For longer term storage, dishes like bab ghanouj
or ratatouille freeze well.
Recipes
Baba Ghanouj ~ Field of Green
2 globe eggplants, about 2 lbs
2 1/2 tbsp lemon juice about
3 tbsps olive oil, divided
salt to taste
2 tbs roasted tahini
cayenne pepper
1 garlic cloves, minced
1 tbsp chopped cilantro
1 tsp cumin seed, toasted and ground
Heat oven to 375 degrees.
Cut eggplants in half lengthwise and brush
cut sides lightly with a little of
the olive oil. Place on a baking sheet, cut side
down, and roast until very tender, about 35
minutes.
Drain eggplant in colander 15 minutes, then scoop
out flesh. If you have a food processor, combine
eggplant flesh,
remaining olive oil, tahini, garlic, cumin, 2 tbs
of the lemon juice, some salt and a few pinches of
cayenne in the
work bowl. Pulse until eggplant is somewhat smooth
(to mix by hand: Combine all ingredients except
eggplant flesh,
and cilantro and whisk together. Chop eggplant and
add to mixture). Allow baba ghanouj to sit an hour
at room temperature,
then season to taste with additional lemon juice,
salt, and cayenne. Toss in cilantro. Makes
4 servings. |
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Fennel |
Fennel-
Foeniculum vulgaris
The ancient Egyptians, Greeks and Romans believed
fennel an excellent aid for digestion, bronchial
troubles, poor eyesight, and nervous conditions. Nutritionally, fennel
is very low in calories, but offers significant
vitamin A and the minerals calcium, potassium, and
iron. Fennel
belongs to the same family as carrots, celery,
parsley and dill, which it resembles in looks and
anise which is
resembles in flavor.
Cooking Tips:
* Wash fennel bulb,
trimming off any damaged areas or woody parts of
the stalk.
* Try crunching a fennel stem or a slice of the bulb to familiarize
yourself with the flavor.
* Try substituting
for celery in most any recipe.
* Fennel can be baked,
stemmed or sautéed with excellent results
* Try cutting
fennel into quarters, drizzle with olive oil and
bake for 35 minutes or until tender.
* Cut raw fennel into
slices and use for dippiing. To enjoy natural flavor, try dipping slices into a small
bowl of extra-virgin
olive oil, salt and pepper.
* Stem fennel and
chill along with artichoke hearts, zucchini,
tomatoes, sweet bell pepper, and dress with a
spoonful of lemon juice,
olive oil and chopped chives or green onion, salt
and pepper.
* Add to soups, pureed
or chopped. Slices can be sauteed first to lock in
flavors.
Storage Tips:
* Store fennel in a
plastic bag in the refrigerator for up to two
weeks.
* The delicate
leaves will go limp. Wrap them in a moist towel
and refrigerate.
Recipes:
Braised Fennel ~ An
American Bounty
1 C Chicken or
vegetable stock
1 tbsp lemon juice
2 fennel bulbs,
trimmed & cut lengthwise into 8ths
1/4 tsp salt
2 plum tomatoes,
peeled and chopped
1/8 tsp pepper
1 tbsp chopped fresh
parsley
Preheat oven to 350
degrees. Bring stock to a boil. Place fennel in a
baking dish and add stock. Cover tightly with
foil and bake until fennel can be easily pierced
with a paring knife, about 45 minutes. Add tomatoes,
parsley, lemon juice, salt and pepper, cover again
and bake 10 minutes more. Serve fennel with a
spoonful of stock and tomato over each serving. Makes 4 servings.
Risotto with Leeks,
Carrots and Fennel ~ B. & T. Haspel
1/2 tsp salt
1 cup uncooked arborio
rice
3 carrots
1/2 c dry white wine
1 small fennel bulb
1 tsp fresh thyme or
1/2 tsp dried
3 small leeks
1/4 c fresh parsley or
1 tbsp dried
1 tbsp olive oil
3 tbsp parmesan cheese
Bring 4 cups water
to boil in large saucepan and add salt. Reduce
heat to very low. Clean and trim
carrots, fennel, and leeks adding trimmings to
simmering water. Chop vegetables. Heat oil in large
saucepan, add vegetables and saute 2 minutes,
stirring constantly.
Add rice and sauté 2 minutes. Add
wine and stir gently over low heat until liquid
has been absorbed.
Add broth 1/2
a cupful at a time, Stirring until each
addition has been absorbed. (Strain broth as you
add it to keep trimmings out of rice mixture.) Continue cooking,
stirring, and adding broth until rice is moist but
not soupy, 20-30 minutes. Remove from heat, add thyme, chopped
parsley and optional Parmesan. Make 4 servings.
Flowers- see "Edible
Flowers"
Back to recipe index
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Green
Beans, see Beans
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Back
to recipe index |
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to recipe index |
Jerusalem Artichoke |
Jerusalem Artichoke
Helianthus tuberosus
"The Jerusalem artichoke is related to neither Jerusalem nor the artichoke. This vegetable is the root tuber of a wild sunflower native to the US Native Americans. The 6 ft tall perenial sunflower produces lovely yellow flowers in the fall when the tubers enlarge. Its mild, sweet, nutlike flavor is very adaptable. It is a great source of iron and niacin. They are free of starch and have polysaccharide called inulin that's digested slowly and lowers blood sugar."
Cooking Tips
"* Rinse tubers under cold water, scubbing well to remove soil."
"* They can be eaten raw or cooked, peeled or not. "
"* Saute, stir fry, steam or simmer alone or w/ other vegetables."
* Bake whole sunchokes as a change from potatoes at 350* for 30-40 mins.
"* Steam 10-15 mins whole, less if cubed. Serve w/ butter, a squeeze of lemon, parsley or a dusting of nutmeg."
* try them sliced julienned in salads or along side of other veggies and dip.
Storage Tips
*Store in plastic bags in fridge for up to 2 weeks. They will shrivel as they dry out.
"* To restore crispness, soak in ice water."
"* For long term storage, bury them in damp sand in a cold but not freezing environment like a root cellar, garage or basement."
Recipes
Sunchokes au Gratin- Harmony Valley Farm
2 lbs sunchokes
salt and pepper to taste
1/2 C grated parmesan cheese
"2 T butter, in pieces"
* Scrub or peel Jerusalem artichokes.
* Steam or boil until just tender.
* Slice thinly and lay out in a casserole dish.
* Add salt and pepper
* Cover w/cheese and dot with butter.
"* Bake at 375*, 7-10 mins or until cheese has melted."
"Jerusalem Artichoke Salad- M Drake, Madison Herb Society Cookbook"
2 1/2 C thinnly sliced Jerusalem artichokes
1/2 C chopped onions
2-3 tsp minced garlic
1/4 C olive oil
1/3 C cider vinegar
3 T chopped fresh dill weed (or 1 T dried)
1 1/2 tsp chopped fresh tarragon or 1 tsp dried
salt and pepper
* Toss all ingredients in a bowl
"* Marinate in fridge, stirring occasionally, 12-24 hours."
Back
to recipe index
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Kohlrabi |
Kohlrabi
Brassica oleracea var. gongylodes
"Kohlrabi shares its name with its close relative, broccoli. ""kohl"" means cabbage and ""rabi"" means turnip describes this delicate but unusual vegetable. Kohlrabi offers generous amounts of vitamins A and C and emphasizes minerals such as potassium and calcium."
Cooking Tips
"*After washing, trim woody or tough portions of skin. It does not have to be peeled after cooking."
* Kohlrabi is excellent cooked or raw.
"* Grate it into salads or make a coleslaw w/ grated kohlrabi, radish, parsley, green onion and dressing of choice."
* Try it raw alone or in a dip or eat it raw like an apple.
"* Saute grated kohlrabi in butter, add herbs or curry to enhance flavor"
"* Add to soups, stews or veggie stir fry."
* Chill and marinate for a summer salad- add fresh herbs.
"* Kohlrabi are great stuffed. Scoop out center, stuff with favorite mixture and simmer for 20
mins."
Storage tips
*Store kohlrabi globe and leaves separate. Globe will last one month in fridge in plastic bag. Wrap leaves in damp towel or place in plastic bag and keep in hydrator drawer. Use greens as soon as possible.
Recipes
Sautéed Kohlrabi (Oak Ridge Farm)
2 Kohlrabi (3 if small)
4 T butter or light oil
1 medium onion
"1 T fresh herbs (thyme, chives, sage, etc)"
1 tsp salt
Grate kohlrabi, place in colander and sprinkle with salt. Let stand 30 mins to drain. Heat butter over medium heat, add onions and saute a few mins. Stir in kohlrabi, reduce heat to low, cover and cook 10 mins. Remove from heat and stir in fresh
herbs.
Cool Kohlrabi Ideas (Summer chef Jordan Lichman, Harmony Valley
Farm)
* Medallions of blanched bulbs topped with a smoked fish salad.
* Blanched sections of kohlrabi served w/ salmon on a bed of seasoned vegetables.
Back
to recipe index |
Leeks |
Leek
Allium porrum
"The leek is a striking and graceful vegetable. Milder and more refined in flavor than onions, leeks produce a pleasing aroma and sweeten as the cook. Native to the Mediterranean area, leeks may have originated in Egypt. In northern climates, leeks are available midsummer through late fall and often in to the winter."
Cooking Tips
* To clean: remove green tops to within 2 inches of the white section. Peel off outside layer. Cut leek in half lengthwise and wash thoroughly under water.
"* Leeks may be eaten raw, chopped into a variety of salads."
* Leeks may be cooked whole; try braising or baking
"* Steam or boil leeks for 10-12 mins. Top with butter, a dash of salt and pepper, and parmesan cheese"
* Layer this sliced of leek in a favorite sandwich
* Lightly saute chopped leeks alone or with other vegetables.
* Substitute leeks for onions in recipes and notice the subtle flavor changes
"* Add leek leaves to long cooking dishes such as grains, beans, or stews, for added flavor"
Storage Tips
* Refrigerate leeks unwashed and dry with roots attached for up to 2 weeks. Wrap lightly in plastic to avoid aromas spreading to other foods
"* For long term storage, leeks can be buried in moist sand and kept cool but not in a freezing location."
Recipes
Cock-a-Leekie Soup - MACSAC
3 lbs whole chicken, rinsed and quartered
2 quarts chicken stock
1 bay leaf
10 peppercorns
4 whole cloves
5 C chopped leeks
1 C chopped carrots
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